CrossFit Kennett Square – CrossFit
Workout of the Day
1. Weightlifting – Complex: Snatch Grip Deadlift + Power Snatch + Overhead Squat
2. Conditioning – “Clang and Bang”
Weightlifting
Snatch Grip Deadlift + Power Snatch + Overhead Squat
– Building up to a heavy single, hanging on to the bar for the entire complex
Conditioning
Clang and Bang (Time)
5 Rounds for Time
12 Deadlifts
9 Power Snatches
6 Overhead Squats
Alpha: 135/95
Bravo: 95/65
Charlie: 95/65 (w/ Front Squat)
Endurance
Soft and Fluffy (AMRAP – Reps)
5 x 3 min AMRAP
12 Double Kettlebell Deadlifts (70/53)
10 Alternating Dumbbell Snatches (50/35)
8 1-arm Overhead Dumbbell Overhead Squat
Rest 2 minutes between AMRAPs